Tough wake-up this morning, tired. Wound up working thru normal lunch/run-time and didn't get started until nearly 1pm. Today is last VO2Max workout (warmup, 3x1mi intervals, cooldown) before Seattle 07. Decided to run on roads instead of heading down to the track. 3 mi warmup felt a bit tougher than normal, but discarded as being in my head. Intervals in 6:29, 6:20, 6:00. Target pace was 6:12 for level ground. 1st interval uphill...very tough and couldn't have held pace past the 1 mile mark. Started feeling some significant GI distress towards the end. Walked the 2 minute rest. Second interval half uphill, half downhill. Tough judging proper pace w/ rolling hills...wound up out too fast uphill, took a 10 second pause (to avoid puking), continued out and back in 6:20 overall (slow). Some bad GI distress.....considered terminating intervals, but took an extra 1 min rest. Third interval mostly downhill (some flat) in 6:00. Probably should've run it a bit faster given the downhills, but with GI distress best I could manage. Average interval pace 6:16. Slow end of new range, but dead middle of old training ranges (prior to 10k race adjustment), so not too bad. Continued on 3 mi cooldown (with interruption at 1 mi mark for a bathroom break). Again, cooldown tougher than normal. Need to take it easy the next few days; next significant workout scheduled is13 miler this Sunday, so should be in good shape to recover. Not my best workout ever, but I managed. Assessment later in the day: Boy, did that hurt. Effort definitely took quite a bit out of me...trouble concentrating for the rest of the day.
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